Terminater's Log

[terminater135]

Hi,
I have been a long time lurker on the StSt forum and a lurker on on this forum since march, my previous training includes a few somewhat failed attempts at SSLP and a more successful run with madcow 5x5, The reasons I failed my LPs are that I tried to grind on the program for too long when I should have switched to a more suitable program, and not giving enough attention to proper form. After my Madcow run I had to stop training seriously because of life and a lack of a proper gym for the last 1.5-2 years but now I can finally train properly again. I started training again a few weeks ago as a complete novice on a modified LP. My main goal is to get stronger on the 4 main lifts, secondary goal is to get bigger.

Stats:
Male
Age: 26
Current BW: 86 Kg
Height: 1.83m (6"0)

My program:
A:
Squat 3x5
Press 5x5
Weighted Pullups 5X5 (with a dumbell between my legs until for now)

B:
Deadlift 1x5
Bench press 5x5
Dumbell curls 3x8

I train 3 times a week alternating A/B workouts, I do high-bar squats and semi-sumo deadlifts because high-bar feels better and I have a hard time setting my low back on conventional deadlifts, I might try low-bar and conv. deadlifts again at some point but for now I'll do the variants I feel more comfortable with. For now the weight jumps I take are 7.5 kg on the deadlift, 5 kg on the squat, 2.5 kg on the press and bench, and 1 kg for the pullups.

Workouts will be written as WeightxRepsxSets, weights will be in Kg.

Last workout yesterday (21/8) was:
Squat 85x5x3
Press 42.5x5x5
Weighted pullups 4x5x5

[Wilhelm]

Welcome, @terminater135 \o/

Thank you for adding your log.
Good training to you.

[terminater135]

Welcome, @terminater135 \o/

Thank you for adding your log.
Good training to you.

Thanks

[terminater135]

Today's workout (24/8):

Deadlift 100x5
Bench press 67.5x5x5
Dumbell curls 10x8x3

[terminater135]

Today's workout (26/8):
Squat 90x5x3
Press 45x5x5
Weighted pullups 5x5x5

Squats are getting hard, i'm starting to take 2.5kg jumps every workout.

[terminater135]

Today's workout (28/8):
Deadlift 107.5x5
Bench press 70x5x5
Dumbell curls 10x8, 12.5x6

Deadlifts were hard enough that I might lower the weight increase next session.
The dumbells in my gym that are heavier than 10kg go up in 2.5kg increases for each dumbell, I found this out today so I just played around with the 12.5kg dumbell.

[terminater135]

Today's workout (31/8):
Squat 92.5x5x3
Press 47.5x5x5
Weighted pullups 6x5x5

[terminater135]

Today's workout (2/9):
Deadlift 110x5
Bench press 72.5x5x5
Dumbell curls 12.5x6x3, 8x10

Based on the last deadlift workout I decided to start taking 5kg jumps each time, I took a one time 2.5kg jump so I won't have to put the small 1.25kg plates for my worksets.

I changed the set/rep scheme for the curls because I have to take bigger weight jumps (no more 1kg difference between dumbells). I lowered the reps to 6 per set (with slightly longer rest periods in between sets), and did a backoff set of 10 with 8kg.

[terminater135]

Today's workout (4/9):
Squat 95x5x2, 95x2
Press 50x3x6
Weighted pullups 7x5x5

I was not focused for my squats today and my form was off, I decided to redo the weight next time and stopped the third set short.

I planned to do 5x5 on the press but last time was a grindfest, I decided instead to do 6 triples, and next time I will do the same weight for 5x5, in the mean time my bench continues to increase by 2.5kg every session.

Pullups were fine.

[terminater135]

Today's workout (7/9):
Deadlift 115x1F
Bench press 75x4F
Dumbell curls 15x3

Had a bad day, the deadlift refused to budge off the floor for more than one rep, the warmups were harder harder than they should have been too (last warmup set was 100x2@9). This used to happen sometimes on deadlifts, next probably will be ok.
The bench press went a bit better but I still failed on the first set.
I gave up on finishing the curls.
It's not a recovery issue because i'm more recovered today than the last deadlift/bench workout, it's just one of those days.

[terminater135]

Today's workout (10/9):
Squat 95x5x3
Press 50x5x4, 50x3F
Weighted pullups 8x5x3

Squat form was better, kept an extended back on the descent and on the ascent in most reps too.
Press was a complete grind, I failed the last set because I refused to let form break down (it did on the 4th set), 2-3 years ago I would try again to keep pushing the weight up back today I know a programming change is necessary, I'll have to think what to do about it, based on past experience I can say microplates would have helped but unfortunately I don't have any in my current gym.
I cut two sets for the pullups because based on the last pullup session I knew it would end like the press did today, i'll need to change a program for them too, today's last set was a solid @9 and i'm pretty happy with it.

I had to take another 2 day break inbetween workouts because it's holiday season here, i will take another two day break as well and then I should be able to get back to the usual schedule.

[terminater135]

I was supposed to have a workout today, unfortunately I got sick two days ago, so no workout
I'll get back to training as soon as I get healthy.

[terminater135]

Today's workout (16/9):
Squat 50x5
Press 30x5
Deadlift 87.5x5
Bench press 60x5
Pullups bwx5

I'm feeling better and started training again, I did a light workout at low volume, I will slowly add back the weight and volume I used to do.
On the upper body lifts I'm going to do 3x5 because I didn't progress with 5x5 beyond my 3x5 sticking points on previous LPs, resulting in long and grindy workouts without much payoff.
My next training session will be on Thursday because the gym is close on Tuesday and Wednesday.

[terminater135]

Today's workout (20/9):
Squat 75x5
Press 40x5
Weighted pullups 3x5x2

Went fine, still gradually increasing volume and weight/

[terminater135]

Today's workout (22/9):
Deadlift 100x5
Bench press 67.5x5x2
EZ bar curls 10x8x3

I'm doing EZ bar curls instead of dumbells, I think it will be easier to progress, I might move on to regular barbell curls later on.

[terminater135]

Today's workout (24/9):
Squat 85x5x2
Press 45x5x2
Weighted pullups 6x5x3

[terminater135]

Today's workout (27/9):
Deadlift 105x5
Bench press 72.5x5x3
EZ bar curls 12.5x8x3

[terminater135]

Today's workout (1/10):
Squat 87.5x5x3
Press 45x5x3
Weighted pullups 6x5x3

Re-did the weights on the press and pullups because I had to skip the the last workout on saturday.
I've definitely lost some strength from the sickness I had

[terminater135]

Today's workout (5/10):
Deadlift 110x5
Bench press 72.5x5x3
EZ bar curls 12.5x8x3

I re-did the weights on the bench and curls because of the long time from the last session.
I'm starting to grind hard on the bench and press and i'm thinking about a programming change, the 5x5 I did before getting sick did work a bit better but not enough to justify the long grindy workouts I did (going @10 if I had to). I don't have microplates in my gym so i'm thinking about doing the BBM press plug-in, I'll decide what to do until my next workout.

[DCM]

Hi Terminator, I think some programming changes are a good idea. If I had my time again, I would run my novice LP with a lot more volume in general, be more flexible about set/rep schemes (it doesn't always have to be fahves) and do a lot more bodybuilding-style assistance work - think DB benching, curls, tricep pushdowns, DB side raises, rows, DB rows, etc. I really don't think these affect recovery too much and help build a balanced physique.